Is it better to run at night or in the morning for better weight loss results

In terms of weight loss effect, morning running is more suitable for fasting fat burning needs, while night running is more suitable for sustained metabolic improvement after relieving stress. The choice should be based on personal sleep schedule, blood glucose tolerance, and exercise adaptability. When running in the morning from 6-8 o'clock, after fasting all night, the glycogen reserves in the body are low, and the proportion of fat energy supply will significantly increase. At this time, cortisol levels are at their peak, which can promote the breakdown of free fatty acids, especially for visceral fat consumption. However, attention should be paid to the risk of low blood sugar. It is recommended to drink 200ml of warm water before running, with a duration of 30-40 minutes. Choose the time slot from 19:00 to 21:00 for night running, where body temperature and muscle flexibility reach their optimal state, reducing the probability of sports injuries. The energy provided by daytime diet can increase exercise intensity, and the afterburning effect can continue into the early stages of sleep, but it is necessary to avoid vigorous exercise 2 hours before bedtime that affects melatonin secretion.

Morning running is more friendly to insulin resistant individuals and can improve blood sugar fluctuations throughout the day, but may worsen joint morning stiffness symptoms. Night running helps reduce stress eating by releasing daytime stress hormones, but may cause gastroesophageal reflux in individuals with weaker digestive system function. There is not much difference in calorie consumption between the two, but morning running relies more on fat for energy, while night running generates sustained consumption by increasing basal metabolic rate.

Maintain a running frequency of 4-5 times a week and alternate between morning and night runs to avoid plateau periods. Dynamic stretching is required before and after running, and running shoes with good cushioning performance should be selected. Combining resistance training can improve fat burning efficiency, and maintaining a heart rate between 60% and 70% of the maximum heart rate during running is most effective. High quality protein intake should be ensured in diet, and electrolytes should be replenished promptly after exercise.